This morning was a decent workout ... overall not too taxing, part C was a tough workout... 'Ringer 2' was really tough for me ... definitely an area where I need to be increase my capacity.
A.
Power Snatch
6 sets x 3 reps @ 70-75% (185-195#)
70-75% of your one rep max snatch.
-Complete, went 75% (195#) across
B.
Power Clean + Power Jerk
6 sets x 3 reps @ 70-75% (225-245#)
70-75% of your one rep max clean and jerk.
-Complete, but went 65% (205#) across ... went a bit lighter due to hesitation over injury. This is the most loading I've put in my front rack since re-injuring myself... didn't push the loading because I didn't want to fuck around with it. Overall happy that I got through this and looking forward to being back to full speed training again soon.
C.
'Ringer 1'
30-20-10 reps of:
Air bike (calories)
Toes-to-rings
Time cap: 7♀ / 6♂ minutes
When the clock reaches 8:00 for women, 7:00 for men, begin...
'Ringer 2'
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)
Time cap: 5 minutes
-Ringer 1 = 5:24
-Ringer 2 = Cap + 5 reps
D.
3 Mile Run
-Complete ... ran about 27, around 9 minute miles ... took this nice and easy ... didn't feel too bad after the above crossfit stuff.
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